While seafood is not the only source of omega-3 fats, nor is omega-3 the only essential fat, essential fats come in different forms—and they play different roles in your child’s development. Let’s explore this further…
Why It Matters:
✔ Nuts and seeds, for example, are packed with healthy fats. Those that grow in warmer climates (like sunflower or sesame seeds) are rich in omega-6 fats, while cooler climate varieties—such as walnuts, flaxseeds, and chia seeds—contain more omega-3s. Certain leafy greens like kale, cabbage, and broccoli also provide small amounts of omega-3 in the form of a plant-based fat called ALA (alpha-linolenic acid).
✔ However, here’s what’s important to know, this vegetable-based source of omega-3 (ALA) must be converted by the body into DHA to build the brain – and not much does get converted. That’s why cold-water, oily fish, such as salmon, mackerel, and sardines, are so valuable, their oils are a direct source of DHA – the brain-building fats your child needs.
✔ If your family follows a plant-based diet, don’t worry—we’ll also be sharing vegan-friendly sources of DHA that can help bridge the gap and support your child’s growing brain.
© Patrick Holford
What You Need to Know:
ALA can be derived from cold water seaweed, another cold climate leaf, which fish eat and turn into DHA. Specific algae are really rich and cultivated to make vegan DHA supplements.
So, here’s what your child needs to eat and make sure they form a major part of your daily diet:
• Walnuts, pecans or macadamia
• Chia, or flax seeds (raw, not roasted) and pumpkin seeds
• Kale, spinach, greens, broccoli, cabbage, lettuce, rocket, watercress
Think in terms of them having a small handful of nuts or seeds and a large handful of these kind of vegetables every day.
Here’s how to make a delicious ‘overnight’ chia and oat porridge:
You need:
40 grams of oat flakes (roughly 4 tablespoons) and 1 tablespoon of chia seeds and 1 generous teaspoon of cinnamon
Cover with half milk, half water (you can use full fat milk or unsweetened almond or oat milk) and stir with a spoon so that the consistency is smooth. It helps to stir it again after half an hour or an hour. Cover and leave in the fridge overnight.
In the morning, stir in extra milk to get the consistency you enjoy and add ‘sprinkles’ – Crushed hazelnuts, chopped berries, perhaps blueberries, a few slices of banana, a teaspoon of a nut butter and maybe a spoonful of fully fermented yoghurt or coconut yoghurt.
There’s an upgraded recipe version in the Upgrade Your Brain Cookapp, plus a few other good recipes rich in brain fats. You can subscribe to the Upgrade Your Brain Cookapp here and select ‘brain fats’ in the setting and you’ll see them all.
📌 Next email: Why omega-3 improves your and children’s mood and IQ
Wishing you and your child the best of health and happiness,
The COGNITION for Smart Kids & Teens Team